American Ginseng for Sports & Fitness

Botanical name: Panax quinquefolius

Why do athletes use it?*

Some athletes say that American ginseng

helps reduce fatigue.

What do the advocates say?*

There is little research on the effect of American ginseng (Panax quinquefolius) on exercise. Theoretically, American ginseng increases cortisol (a steroid hormone found naturally in the body) output, which suggests that it should be able to increase athletic performance; however, there is no human research to show this to be the case.

Historically, it has been used to help people who are fatigued feel less lethargic. The energising effects of American ginseng only last while it is in your system. If you are consistently feeling tired, it’s best to pinpoint the reason for your fatigue.

How much is usually taken by athletes?

An extract of American ginseng was found ineffective at improving endurance exercise performance in untrained people after one week’s supplementation in a double-blind study.¹

Standardised extracts of American ginseng, unlike Asian ginseng, are not available. However, dried root powder, 1 to 3 grams per day in capsule or tablet form, can be used.² Some herbalists also recommend 3 to 5 ml of tincture three times per day.

Are there any side effects or interactions?

Occasional cases of insomnia or agitation have been reported with the use of American ginseng. These conditions are more likely, however, when caffeine-containing foods and beverages are also being consumed.³

Are there any drug interactions?
Certain medicines may interact with American ginseng. Refer to drug interactions for a list of those medicines.

Parts used and where grown

Like its more familiar cousin Asian ginseng (Panax ginseng), the root of American ginseng is used medicinally. The plant grows wild in shady forests of the northern and central United States, as well as in parts of Canada. It is cultivated in the United States, China, and France.

Resources

See a list of books, periodicals, and other resources for this and related topics.

*Athletes and fitness advocates may claim benefits for American ginseng based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles on American ginseng. For more complete and detailed information, including references and safety information, see American Ginseng as an herbal remedy.

References
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1. Morris AC, Jacobs I, McLellan TM, et al. No ergogenic effect of ginseng ingestion. Int J Sport Nutr 1996;6:263–71.

2. Foster S. Herbs for Health. Loveland, CO: Interweave Press, 1996, 48–9.

3. Yun TK, Choi Y. Preventive effect of ginseng intake against various human cancers: A case-control study on 1987 pairs. Cancer Epidem Biomarkers Prev 1995;4:401–8.

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The information presented in Healthnotes is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires March 2007.